Colombo, Sri Lanka — With diabetes becoming one of the fastest-growing chronic diseases worldwide, health experts are calling on individuals to take early action—before it’s too late.
Type 2 diabetes, which accounts for over 90% of all diabetes cases, is largely preventable. The good news? Small lifestyle changes today can significantly reduce your risk tomorrow.
“The key to preventing diabetes lies in everyday habits,” says Dr. Ayesha Raman, an endocrinologist at Global Wellness Clinic. “You don’t need a radical overhaul—just smart, consistent choices.”
🍎 Eat for Balance
Cutting back on sugary beverages, refined carbohydrates, and processed foods is step one. Instead, nutritionists recommend whole grains, vegetables, fruits, legumes, and lean proteins.
“Even swapping soda for water and choosing brown rice over white can make a real difference,” Dr. Raman adds.
🏃♀️ Move More, Sit Less
Regular exercise plays a powerful role. Just 30 minutes of walking five times a week can lower your blood sugar and improve insulin sensitivity.
Strength training is equally important. Building muscle helps your body use glucose more efficiently—even while at rest.
⚖️ Maintain a Healthy Weight
Shedding even 5–7% of your body weight (if you’re overweight) can slash your risk of developing diabetes by more than half, according to the CDC.
😴 Sleep & Stress Matter
Chronic sleep deprivation and high stress can mess with your body’s ability to process sugar. Prioritizing rest and managing stress levels are often overlooked but crucial pieces of the prevention puzzle.
🩺 Who’s at Risk?
People with a family history of diabetes, those who are overweight, and individuals over age 45 are at higher risk. However, even young, seemingly healthy people can develop the disease if poor habits persist.
✅ The Bottom Line
Preventing diabetes isn’t about perfection—it’s about progress. Start with one healthy choice a day and build from there. It’s never too early—or too late—to take charge of your health.